This tip sheet can help Asian Americans and Pacific Islanders at risk for type 2 diabetes move more and eat less to lower their risk for diabetes.

Take these small steps now to prevent diabetes.

Find out if you are at risk.

Asian Americans and Pacific Islanders who are overweight are at high risk for
type 2 diabetes or
prediabetes - that means a person’s blood glucose levels are higher than normal, but not yet high enough to be
called diabetes. Talk with your doctor about YOUR risk. To learn more, take the risk test on the other side of this tip
sheet.

Lose a small amount of weight.

The weight you think is normal for you may not be a healthy weight. Check the chart on the other side to see if
your weight puts you at risk for diabetes. You can prevent or delay type 2 diabetes by losing as little as 10
pounds.

Be more physically active.

Choose an activity you enjoy. Ask family members or friends to be active with you. Take a walk, swim, bike ride,
dance, or play ball — together. Be active at least 30 minutes a day, 5 days a week to help you lose weight and stay
healthy.

Make healthy food choices.

Choose more fruits and vegetables, fish, lean meats, whole grain rice, and low-fat or skim milk and cheese. Make
healthy food choices as a family. Keep healthy snacks such as fruit in the house. Eat fewer fatty and fried foods.
Serve smaller portions. Choose water to drink.

Record your progress.

Every day write down all the foods you eat and drink and the number of minutes you are active. Review it every day.
Keeping a diary is one of the best ways to stay focused and reach your goals. NDEP’s
GAME PLAN Food and Activity Tracker(PDF, 349 KB) can help.

Keep at it.

Add one new change each week. If you or your family members get off track, start again and keep going.

My cholesterol (lipid) levels are not normal. My HDL cholesterol (“good” cholesterol) is less than 35 or my triglyceride level is higher than 250.

Patches of skin around my neck and armpits appear dark, thick, and velvety. This is called acanthosis nigricans.

I have been told I have blood vessel problems affecting my heart, brain, or legs.

Keep in mind: As people get older, their risk for type 2 diabetes increases.

At-Risk Weight Charts

Find your height in the correct chart. If your weight is equal to or greater than the weight listed, you are at increased risk for type 2 diabetes.

If You Are Asian American At Risk BMI ≥ 23

Height

Weight

4'10"

110

4'11"

114

5'0"

118

5'1"

122

5'2"

126

5'3"

130

5'4"

134

5'5"

138

5'6"

142

5'7"

146

5'8"

151

5'9"

155

5'10"

160

5'11"

165

6'0"

169

6'1"

174

6'2"

179

6'3"

184

6'4"

189

If You Are Pacific Islander At Risk BMI ≥ 26

Height

Weight

4'10"

124

4'11"

128

5'0"

133

5'1"

137

5'2"

142

5'3"

146

5'4"

151

5'5"

156

5'6"

161

5'7"

166

5'8"

171

5'9"

176

5'10"

181

5'11"

186

6'0"

191

6'1"

197

6'2"

202

6'3"

208

6'4"

213

If You Are Not Asian American or Pacific Islander At Risk BMI ≥ 25

Height

Weight

4'10"

119

4'11"

124

5'0"

128

5'1"

132

5'2"

136

5'3"

141

5'4"

145

5'5"

150

5'6"

155

5'7"

159

5'8"

164

5'9"

169

5'10"

174

5'11"

179

6'0"

184

6'1"

189

6'2"

194

6'3"

200

6'4"

205

Source: Adapted from Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report

The U.S. Department of Health and Human Services' National Diabetes Education Program (NDEP) is jointly sponsored by the National Institutes of Health (NIH) and the Centers for Disease Control and Prevention (CDC) with the support of more than 200 partner organizations.

This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases
(NIDDK), part of the National Institutes of Health. The NIDDK translates and disseminates research findings
through its clearinghouses and education programs to increase knowledge and understanding about health and
disease among patients, health professionals, and the public. Content produced by the NIDDK is carefully
reviewed by NIDDK scientists and other experts.

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